SUPER FOODS
This is to be done when you finish early in class or at home, if needed. For each of the following 14 foods, you
need to find 1. Picture of the food (NOT A PICTURE OF THE RECIPE) and 2. Recipe using that food. An
example is on the back of this sheet. Cut out the “Super Food” star (on “example” page) and glue to the
corner of your food picture. At the top of each paper, type the name of the food and its benefits underneath.
File each recipe, into your cookbook, in the appropriate section. This will be due when cookbooks are due.
(around Christmas time) An exact date will be given at a later time.
1. Spinach—has demonstrated more health benefits than almost any other food. Helps prevents cardiovascular
disease, age related macular degeneration (AMD), cataracts, & a host of cancers. ( lung, colon, skin, oral,
stomach, ovarian, prostate, & breast)
2. Pumpkin—a fruit, not a vegetable. Extremely high in fiber & low in calories. It packs an abundance of
disease-fighting nutrients, including potassium, pantothenic acid, magnesium, & vitamins C & E. It contains the
riches supplies of bioavailable carotenoids know to man.
3. Broccoli—the most powerful weapon in our dietary arsenal against cancer. It also boosts the immune system,
lowers the incidence of cataracts, supports cardiovascular health, builds bones, and fights birth defects.
4. Tea (Green or Black)—cheap, no calories, associated with relaxation & pleasure, tastes good, lowers blood
pressure, helps prevent cancer & osteoporosis, lowers risk for stroke, promotes heart health, prevents sunlight
damage to the skin, its antiviral, anti-inflammatory, anticavity, anti-allergy and prevents cataracts.
5. Tomato-- a fruit, not a vegetable. It is rich in a wide variety of nutrients, which seem to work synergistically to
promote health & vitality. Low in calories, high in fiber & high in potassium. A rich source of lycopene, beta
carotene, alpha-carotene & more.
6. Soy—richest known dietary source of powerful health-promoting phytoestrogens. It plays a positive role in
preventing cardiovascular disease, cancer & osteoporosis, as well as, relieving menopausal & menstrual systoms
7. Skinless Turkey—the leanest meat protein source on the planet. Also, nutrient rich in niacin, selenium,
vitamins B6, B12 & zinc.
8. Yogurt—works synergistically to promote health & fight disease. It provides a range of health benefits that
include live active cultures, protein, calcium & B vitamins.
9. Blueberries—combines more powerful disease fighting antioxidants than any other fruit or vegetable. They
have extraordinary health and antiaging benefits and lower your risk for cardiovascular disease and cancer.
10. Wild Salmon—one of the riches, tastiest, readily available sources of marine-derived omega-3 fatty acids,
which provides optimal protection against a multitude of diseases.
11. Oats—reduces risk for coronary heart disease, our nation’s number one killer
12. Oranges—supports heart health & prevents cancer, stroke, diabetes, and a host of chronic ailments. Potent
source of Vitamin C.
13. Beans—lower cholesterol, combat heart disease, stabilize blood sugar, reduce obesity, relieve constipation,
diverticular disease, hypertension & type II diabetes & lessen risk for cancer
14. Walnuts—Regular consumption significantly reduces risk of developing coronary heart disease, diabetes,
cancer, & a host of other chronic ailments
EXAMPLE
Pumpkin
A fruit, not a vegetable. Extremely high in fiber & low in calories. It packs an abundance of disease-fighting nutrients,
including potassium, pantothenic acid, magnesium, & vitamins C & E. It contains the riches supplies of bioavailable
carotenoids know to man.
Pumpkin Smoothie
¼ c pumpkin puree
Spoonful of Peanut Butter
1 banana
6 oz. vanilla yogurt
1 Tbsp Agave
Ice cubes
Milk
Cool whip
cinnamon
Add all ingredients into a blender. Add milk till smoothie is desired thickness. Serve with a dollop of whip
topping and sprinkle with cinnamon. 2 servings